What is a Kegel Exercise and How Does it Improve Premature Ejaculation for a man?

Posted on 29. Apr, 2009 by Mel G in Premature Ejaculation, Sexuality

: Image via Wikipedia

The Kegel exercise is an exercise that enables men to tighten their pubococcygeal or PC muscles, located in their pelvis. While both men and women have the PC muscle, men who strengthen the muscle through exercises can significantly improve their Premature Ejaculation (P.E.) issues. Stronger PC muscles allow for an increase in blood flow and circulation in the pelvis as well as for stronger sensations during arousal, helpful in achieving more powerful orgasms in men.

Men can locate this PC muscle when urinating by squeezing the muscles in the pelvis that help you cut off the flow of urine – those muscles are your PC muscles. The Kegel exercise involves men who practice squeezing their PC muscles regularly during urination to shut off their urine or even when you do not have to urinate by squeezing the muscle anywhere without anyone noticing you are practicing them.

The following are just a few steps one can take to master the Kegel exercise:

LOCATE THE PC MUSCLE
Be sure to locate your PC muscle as we have indicated before beginning the exercises because it is possible to accidentally squeeze the wrong muscle, making it difficult to do a proper Kegel exercise.

START SLOW AND SQUEEZE
The PC muscles can be exercised at any time and anywhere. Once you have located your PC muscles, squeeze them as hard as you can, holding the squeeze for between three and five seconds.

Then release the squeeze, rest for about five seconds and repeat the process. During the resting phase, become aware of the sensation of your PC muscles being tightened and relaxed.

When first starting out the Kegel exercises, notice how many times it takes before you your PC muscles become tired. Over time you will notice an improvement in strength and stamina of the PC muscles.

REPEAT, REPEAT, REPEAT
Sex therapists recommend that Kegel exercises, like other muscle exercises, should be done in sets of repetitions. These repetitions will include squeezing the muscle, holding it, and then releasing it. There are no special numbers of sets that researchers have found to be most effective, but typically four or five sets are suggested. It should be noted that the PC muscles, like other muscles, can be overworked, so take it slow at first. Be careful not to overdo it the first few days.

BUILD UP ENDURANCE OVER TIME
To effectively improve the PC muscles with the Kegel exercises, gradually build up endurance by increasing the number of repetitions from five to ten. Also men can improve the endurance by squeezing the PC muscle and holding it for ten seconds or more instead of four. Over time, the exercises should be done three or four times a day in order to improve one’s endurance.

INCORPORATE THE EXERCISES INTO SEX AND MASTURBATION
Experts recommend that once men master the Kegel exercises on their own, they should incorporate them into masturbation and sex with a partner. Over time, strengthening the PC muscles will help prevent the “point of no return” ejaculation reflex, thereby reducing chances of P.E.